6/6/13 WOD

strong inspiration


This whole summer is dedicated to ensuring that when “Strong” is the only choice  you have, that you have a good choice to make… 

I am so impressed at how well everyone did today in our CFF Total.  Absolutely, completely utterly incredible work today by everyone. Everyone PR’d at least one of their lifts, most got two or three, and a few even PR’d all the things!  I’ve been telling everybody this week that all summer long we’re beginning a very regimented strength building cycle, with the goal of helping everyone’s foundational lifts of the Squat, Deadlift, Clean and Press be as solid as possible, primarily in quality of movement, and secondarily the amount of weight you can move. So, keep these numbers for our strength portions of the day handy, you’re going to need them. 

Strength: 3×3 Front Squats

WOD: 21-15-9 of

  • Burpee
  • Sit ups
  • push jerk (50% 1RM)


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